wodify
CrossFit Amoskeag – Weightlifting
Weightlifting
A1. Bench press 10RM (do not go to failure but flirt with that line) THEN 2×10 at 90%
A2. 3×15 banded scap squeezes
superset
be sure to rest at least 2 minutes before each bench press set
Weightlifting
B1. Weighted Pull-ups 5×3 (These sets should be unbroken but if you must break them up then you can)- If you cannot do pullups, use the least amount of assistance possible for your sets
B2. Tricep Push-downs with PVC and bands 3×15
superset
Weightlifting
C1. DB hammer curls 3×15
C2. Weighted Box Step ups holding DBs 3×10 each leg
superset
Weightlifting
ABS:
Band resisted crunches x15
hold legs at 6 inches for 30 seconds
x3 rounds
MO BONUS- add a 4th round!